Misc Lean Bulking Crew Part IV: Results or Excuses, You Can't Have Both

[GarthVader]

In for questions, currently on a long term cut so I can't bulk anytime in the near future, but wanted to ask you bros something. Do you ever struggle getting your cals in for the day? 3k+ seem like a lot to be honest, especially if you're eating mostly clean (i.e. chicken breast and rice). Mirin progress/physiques as well, we're gonna make it.

lol. No one ITT eats chicken breast and rice.

[Gxp23]

Well I had like a dozen chocolate covered strawberries so I guess, yeah.



Sounds like you got a little impingement going on.

Try out this guy:





You mean like this but with plates?



It be better to utilize one of the following as ^that one doesn't really do anything besides crank on your biceps tendon since you're negating the input of gravity to the rotator cuff and just give the bicep some weak work.

Tried the cable movements this morning, my shoulders are saved.

[MikeWines]

lol. No one ITT eats chicken breast and rice.

Just had steak, quinoa, and rice for lunch. Ain't even mad doe.

Tried the cable movements this morning, my shoulders are saved.

ZING.



Been implement more of ^these lately and they help dips feel much more solid as most folks aren't strong in shoulder extension.

[Gxp23]

Just had steak, quinoa, and rice for lunch. Ain't even mad doe.



ZING.



Been implement more of ^these lately and they help dips feel much more solid as most folks aren't strong in shoulder extension.

Slowly trying to get back into dips myself, will give a go.

[Reko1993]

[youtube]-oWnwwxlBoo[youtube]

Been implement more of ^these lately and they help dips feel much more solid as most folks aren't strong in shoulder extension.

Odd-looking exercise, but it is hard to find exercises for shoulder extension. May give these a go if I have time today

[Reko1993]

Reporting back on shark lever rows

I just used 30lbs to get a feel for them, and they felt about how I expected. I used to do kind of a lat pullover thing with cables, but it lacked about half the ROM I was looking for. Shark lever rows seem to fit that role nicely

[Gxp23]

Reporting back on shark lever rows

I just used 30lbs to get a feel for them, and they felt about how I expected. I used to do kind of a lat pullover thing with cables, but it lacked about half the ROM I was looking for. Shark lever rows seem to fit that role nicely

Interesting, will also report back.

[Prednisone666]

In for questions, currently on a long term cut so I can't bulk anytime in the near future, but wanted to ask you bros something. Do you ever struggle getting your cals in for the day? 3k+ seem like a lot to be honest, especially if you're eating mostly clean (i.e. chicken breast and rice). Mirin progress/physiques as well, we're gonna make it.

I only struggle when its 3.5k+ and my work schedule is crazy, but not otherwise. Pasta has always been my friend.

[boosteddatsun]

it's all about balance brother, in the end lifting is just a hobby we all like to do

I didn't mean it necessarily like that. I've had more and more balance as the years go on (almost a decade now). But now it's almost a self-realization that while I'll continue lifting and progressing, even if slower than before, it's necessary to let it fall to the wayside if need be to progress in other areas of my life. Could just be the number of setbacks I've had lately being discouraging, but we'll see. I've always stuck it out before, but it was never like this.

Mike bro--I have a Q maybe you can answer. When I get big in offseason I tend to lose ability to externally rotate shoulder well (think side triceps pose, where it's required). It gets better as I diet down, but it isn't great and there's definitely a discrepancy left to right (left side is way worse, probably because I don't practice as much on that side = even less stretching). Have any novel stretches or methods to gain some external rotation back? I do chest stretches, lat stretches, even try and do some weird shoulder stretches but nothing really seems to nail that need.

[fafaedras]

I didn't mean it necessarily like that. I've had more and more balance as the years go on (almost a decade now). But now it's almost a self-realization that while I'll continue lifting and progressing, even if slower than before, it's necessary to let it fall to the wayside if need be to progress in other areas of my life. Could just be the number of setbacks I've had lately being discouraging, but we'll see. I've always stuck it out before, but it was never like this.

Mike bro--I have a Q maybe you can answer. When I get big in offseason I tend to lose ability to externally rotate shoulder well (think side triceps pose, where it's required). It gets better as I diet down, but it isn't great and there's definitely a discrepancy left to right (left side is way worse, probably because I don't practice as much on that side = even less stretching). Have any novel stretches or methods to gain some external rotation back? I do chest stretches, lat stretches, even try and do some weird shoulder stretches but nothing really seems to nail that need.

Not sure about ext. rotation to weight gained ratio, but my ****ty ext. rot. was fixed when I did cuban rotations (seated on ground, DB on knee, unilateral or - BB while standing/sitting on bench) 3x a week and focused on the movement unweighted countless times throughout the day.


Also, how can you guys struggle with 3k+? Jeez.

My natural appetite probably would take me to 3.5k easily but I would also get fat af. In summer I routinely ate 4,5k+ of "clean" food because I didn't care.

[MikeWines]

^This is freaking sweet, give this a quick watch. I think it's very interesting to think about this in terms of a maximal strength attempt - getting someone to smack you on the back might generate a larger sympathetic nervous system output but it comes at the cost of movement quality. When under maximal loads this could result in a higher injury potential. Just one more reason to quit with the excessive psych up and focus on driving your intent into the bar. It's just wasted energy when it's not directed at something like the weight on the bar.

I didn't mean it necessarily like that. I've had more and more balance as the years go on (almost a decade now). But now it's almost a self-realization that while I'll continue lifting and progressing, even if slower than before, it's necessary to let it fall to the wayside if need be to progress in other areas of my life. Could just be the number of setbacks I've had lately being discouraging, but we'll see. I've always stuck it out before, but it was never like this.

Your reaction to adversity determines the outcome.

If it was easy all the time then you wouldn't really appreciate the good times, would you? Adversity shows you what you're truly made of. It can break you if you're not malleable (i.e. inflexible to change). However, it sounds like you're doing your best to adapt and push through.

Head up bro, things will get better.

I've been dealing with endocrine issues for the last 3 years ongoing and it has greatly affected my training to where I'm only training 2-3x/week. About to undergo a 24 hours cortisol screening and MRI scan of my pituitary gland but it's just the way the cards have been dealt.

Learn from your adversity and look at it as a challenge rather than a misfortune.

Mike bro--I have a Q maybe you can answer. When I get big in offseason I tend to lose ability to externally rotate shoulder well (think side triceps pose, where it's required). It gets better as I diet down, but it isn't great and there's definitely a discrepancy left to right (left side is way worse, probably because I don't practice as much on that side = even less stretching). Have any novel stretches or methods to gain some external rotation back? I do chest stretches, lat stretches, even try and do some weird shoulder stretches but nothing really seems to nail that need.

Tough to say what's going on without assessing you.

Here's a good "catch all" drill you can try:

[boosteddatsun]

[youtube]Xkr1BrR4Da4[youtube]

^This is freaking sweet, give this a quick watch. I think it's very interesting to think about this in terms of a maximal strength attempt - getting someone to smack you on the back might generate a larger sympathetic nervous system output but it comes at the cost of movement quality. When under maximal loads this could result in a higher injury potential. Just one more reason to quit with the excessive psych up and focus on driving your intent into the bar. It's just wasted energy when it's not directed at something like the weight on the bar.



Your reaction to adversity determines the outcome.

If it was easy all the time then you wouldn't really appreciate the good times, would you? Adversity shows you what you're truly made of. It can break you if you're not malleable (i.e. inflexible to change). However, it sounds like you're doing your best to adapt and push through.

Head up bro, things will get better.

I've been dealing with endocrine issues for the last 3 years ongoing and it has greatly affected my training to where I'm only training 2-3x/week. About to undergo a 24 hours cortisol screening and MRI scan of my pituitary gland but it's just the way the cards have been dealt.

Learn from your adversity and look at it as a challenge rather than a misfortune.



Tough to say what's going on without assessing you.

Here's a good "catch all" drill you can try:

[youtube]GAlE4vrJjyw[youtube]

Thanks bro! I know my reaction determines the outcome, which is why I'm trying to prioritize school and health rather than other things. My outcome wanted is just a little different than before, and there's something a bit discouraging about leaving the old behind if that makes any sense. Tough to put it into words here...:P

[Prednisone666]

^Totally feel you on leaving the old behind. Struggling with that has been the story of my life the last 2 years, and kind of always has been the case. I'm also very averse to change and love repetition/patterns/routines.

[Gxp23]

****ing Wunder, injured my wrist somehow now, good night sweet 50's

[Prednisone666]

****ing Wunder, injured my wrist somehow now, good night sweet 50's

I hate wrist injuries. Had some a year or so back that made everything upper body a bitch. Sorry to hear it man. What do you mean by 50's?

Also, at one point do we need to start a new LBC thread?

[Gxp23]

I hate wrist injuries. Had some a year or so back that made everything upper body a bitch. Sorry to hear it man. What do you mean by 50's?

Also, at one point do we need to start a new LBC thread?

50kg dbs. Was getting close lol. Still a good 100 pages before that happens. You guys can let me know what you want to do thread wise. I was thinking of a group log thread too at one point.

[boosteddatsun]

****ing Wunder, injured my wrist somehow now, good night sweet 50's

Repetitive use injury from the whack factory?

[Gxp23]

Repetitive use injury from the whack factory?

I wish, either DB press, or sleeping like a potato lol.

[FiteMeIrlFgt]

Starting to get tendonitis in my forearms. Doing supinated curls hurts but my short heads are laggin. what do

[Prednisone666]

50kg dbs. Was getting close lol. Still a good 100 pages before that happens. You guys can let me know what you want to do thread wise. I was thinking of a group log thread too at one point.

Dang man, that's a bummer. I'd be in for a group log too, would be fun.

Repetitive use injury from the whack factory?

You mean one armed forearm sprints?

Starting to get tendonitis in my forearms. Doing supinated curls hurts but my short heads are laggin. what do

Hammer curls always helped me with tendonitis. That or just taking time off

[MoeCrusader07]

Looking for a little advice, so have been progressing fine for the most part on all my exercises with the exception of pull-Ups.

I feel like I've been stuck at reps of 6, 5-6, 3-5 per set (that is always get 6 first set, then 5 or 6, then between 3-5 usually 3 or 4). Now granted, I couldn't hardly even manage one pull-up just 5 or so months ago so have seen progress just seemed to of slowed to a damn near crawl at this point. Usually, I will add some negatives in after failure on the last set.

Any other ideas? Do a set of chins after failure on pull-Ups?

[GarthVader]

Looking for a little advice, so have been progressing fine for the most part on all my exercises with the exception of pull-Ups.

I feel like I've been stuck at reps of 6, 5-6, 3-5 per set (that is always get 6 first set, then 5 or 6, then between 3-5 usually 3 or 4). Now granted, I couldn't hardly even manage one pull-up just 5 or so months ago so have seen progress just seemed to of slowed to a damn near crawl at this point. Usually, I will add some negatives in after failure on the last set.

Any other ideas? Do a set of chins after failure on pull-Ups?

Are they weighted pull ups? If not, try adding some weight even if it's just a nickel plate. Try to get 6 reps. I can do more body weight pull ups after I've been doing weighted pull ups.

[MoeCrusader07]

Are they weighted pull ups? If not, try adding some weight even if it's just a nickel plate. Try to get 6 reps. I can do more body weight pull ups after I've been doing weighted pull ups.

Nah, not weighted should of probably said that. Alright, will give that a shot guess was just thinking I should wait till I could hit around 10 bodyweight before adding weight.

[BabyOilBrah]

Starting to get tendonitis in my forearms. Doing supinated curls hurts but my short heads are laggin. what do

If you're using a bar try DBs and go lighter with higher reps.

If using DBs go hammer curls.

If still in pain rest.

[MikeWines]

I was thinking of a group log thread too at one point.

How many people you going to have logging?

Starting to get tendonitis in my forearms. Doing supinated curls hurts but my short heads are laggin. what do

Be smart and stop doing what hurts. This is a marathon not a sprint, nobody cares what you short heads look like if you can't lift up your arms to brush your teeth.

Looking for a little advice, so have been progressing fine for the most part on all my exercises with the exception of pull-Ups.

I feel like I've been stuck at reps of 6, 5-6, 3-5 per set (that is always get 6 first set, then 5 or 6, then between 3-5 usually 3 or 4). Now granted, I couldn't hardly even manage one pull-up just 5 or so months ago so have seen progress just seemed to of slowed to a damn near crawl at this point. Usually, I will add some negatives in after failure on the last set.

Any other ideas? Do a set of chins after failure on pull-Ups?

There's a million ways to approach this situation:[*]Weighted hangs[*]Accentuated eccentrics[*]Cluster sets[*]Grease the groove sets throughout the day[*]Use a band to allow for additional reps once fatigue sets in - a sort of reverse drop set but using accommodating resistance to assist the strength curve rather than toughen it.[*]Double or triple your submaximal volume[*]Just get a stronger posterior chain in general - chinups, deadlifts, one arm DB rows, etc.[/list]

[Prednisone666]

Nah, not weighted should of probably said that. Alright, will give that a shot guess was just thinking I should wait till I could hit around 10 bodyweight before adding weight.

Don't take this the wrong way, but based on your avi I'd expect you to be able to do more than 6 pullups. You're lean AF mate. I'd take Mikes advice though.


Also, did lots of hip warmups today before legs, and was able to squat comfortably. Did a 5x5 with 2 plates then did 2 sets of 15 with 135, and a set of 25 with 135 (this sucked). Everything felt on point today.

[MoeCrusader07]

Don't take this the wrong way, but based on your avi I'd expect you to be able to do more than 6 pullups. You're lean AF mate. I'd take Mikes advice though.


Also, did lots of hip warmups today before legs, and was able to squat comfortably. Did a 5x5 with 2 plates then did 2 sets of 15 with 135, and a set of 25 with 135 (this sucked). Everything felt on point today.

Ha, it is cool man no offense taken. I had a big pump in that AVI and am fairly bottom heavy, large waist.

I don't know my back strength has always been a bit of a weakness looking back, I literally had never been able to complete a single pull-up until a few months ago when I started back on this journey. Even when I got my ass in shape the first time around going from 350 to 200, couldn't do a pull-up unassisted lol.

My form probably hasn't been great either but have been working hard to improve on that. However, plan on adding some of the ideas given in to get going in the right direction again.

[MikeWines]

Ha, it is cool man no offense taken. I had a big pump in that AVI and am fairly bottom heavy, large waist.

I don't know my back strength has always been a bit of a weakness looking back, I literally had never been able to complete a single pull-up until a few months ago when I started back on this journey. Even when I got my ass in shape the first time around going from 350 to 200, couldn't do a pull-up unassisted lol.

My form probably hasn't been great either but have been working hard to improve on that. However, plan on adding some of the ideas given in to get going in the right direction again.

Moe, here's an excellent program you can run: https://www.t-nation.com/workouts/ho...-pull-up-power

For one, it's by Pavel and was used in Russia so clearly it works and for another thing, the article was written by Dan John who's one of the best in the S&C game so it's solid methodology.

[MoeCrusader07]

Moe, here's an excellent program you can run: https://www.t-nation.com/workouts/ho...-pull-up-power

For one, it's by Pavel and was used in Russia so clearly it works and for another thing, the article was written by Dan John who's one of the best in the S&C game so it's solid methodology.

Thanks.

Definitely going to give that a try I think. Interested in maybe trying out the ab wheel concept mentioned in the article as well, could work out perfectly for me potentially. Only in the gym 3x a week at the moment to save money since I am stuck UBERing back and forth.

However, had thought of maybe adding in some core/ab work on off days at home during the week. Have my pull-up bar from when I was doing the calisthenics thing there for a while so would work perfectly.

[Prednisone666]

Thanks.

Definitely going to give that a try I think. Interested in maybe trying out the ab wheel concept mentioned in the article as well, could work out perfectly for me potentially. Only in the gym 3x a week at the moment to save money since I am stuck UBERing back and forth.

However, had thought of maybe adding in some core/ab work on off days at home during the week. Have my pull-up bar from when I was doing the calisthenics thing there for a while so would work perfectly.

Honestly a big part of pull-up strength is getting the technique down, even though it looks like a simple movement. I'm sure once you get some practice in your numbers and back will blow up.



First upper body session of my new routine today. Switching from PPL 6x/week to upper/lower 4x or so because of life obligations.